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Whole Grain Benefits

How to Make Granola From Scratch

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A hearty bowl of yogurt, fresh fruit, and crunchy granola is the ultimate breakfast. And while there are some fantastic options to buy in the store, learning how to make your own granola allows for a customizable – and nutritious – treat that will amaze you.

“Granola can be a perfectly healthy option, and there are varieties that fit into most diet plans,” said Jackie Newgent, RDN, CDN, a New York City-based classically trained chef, registered nutritionist, and cookbook author. “Many traditional granolas are based on whole grain oats and offer nutrient-rich herbal additives such as chia seeds, sunflower seeds, millet or almonds. Grain-free granolas are also becoming more common – and they mainly contain seeds or nuts. ”

Here’s everything you need to know about homemade granola and how to make it yourself in five easy steps.

How to make granola from scratch

While there are some pre-made brands out there that make eating granola a healthy and convenient option, making your own offers many health, taste, and financial benefits. You can customize the granola to meet your specific needs, cut out allergens, and tailor the flavors to suit your taste buds, Newgent says.

Plus, you’re investing in delicious, healthy ingredients to enjoy in other recipes once you’ve replenished all of the bulk ingredients for making cereal (buy your grocery store aisle or a wholesaler for the best deals).

Most oat-based cereal recipes have four main ingredients: oats, oil, sweetener, and mixes. You can start with a basic recipe that you like and then switch ingredients using this graphic and simple steps below.

1. Think about your base

    Oatmeal is the classic choice for a muesli base (and they’re jam-packed with dampening fiber, newgent notes), but you can mix and match your muesli with tons of different options. “Both types of granola – grain-free or oat-based – offer so many health-protecting plant nutrients. I recommend enjoying both types if you can, ”says Newgent.

    Choose 2 to 3 cups of oatmeal, quinoa, millet, barley, or rye as the base for your granola, or focus on the nuts and fruits for a completely grain-free option.

    2. Add a touch of sweetness and fat

      In order for the muesli to bake into a crispy sheet, fat and sugar are essential to hold everything together. Most recipes suggest a one-to-one ratio of oil to sweetener, and this often makes 1/2 cup of sweetener and 1/2 cup of oil.

      When it comes to fats, go for coconut oil or heart-healthy unsaturated fats like olive oil or avocado oil. For the sweetness, experiment with maple syrup, honey, coconut sugar, brown sugar, or cane sugar.

      “It’s okay to add sugar, honey, or some other sweetener to your DIY granola, as long as you use it sparingly,” says Newgent. “Although it may take longer to bake, try using a fruit puree like apple butter or banana puree or a fruit juice like 100% pomegranate or apple juice to naturally sweeten handmade granola with no added sugar.”

      3. Customize your mix-ins

        Perhaps the best thing about homemade muesli are all of the delicious mix-ins that you can use to personalize your crunch. Add 2 to 3 cups of your favorite blend or more if you go for a grain-free option. “I would love to see more nuts, seeds, and various spices in traditional granolas,” says Newgent.

        Consider sprinkling in some cinnamon, vanilla extract, or chocolate chips for extra sweetness, or add a teaspoon of almond or peppermint extract or some citrus peel for additional flavor enhancement.

        Dried fruits are another great way to add flavor and sweetness, and help you achieve your daily fruit servings. Newgent is particularly fond of raisins, dried tart cherries, and chopped dried figs.

        Finally, add some nut to the mixture with nuts, seeds, and nut butter. Use any seeds you have on hand – like chia, flaxseed, sesame, sunflower or pumpkin – and spoon in some nut butters like peanut, almond, cashew or tahini for delicious flavors. Then add a handful of almonds, cashews, hazelnuts, walnuts, pistachios or pecans for the perfect finishing touch. “Nuts and seeds offer crispness, healthy fats, and an abundance of phytonutrients,” says Newgent.

        4. Bake until toasty and golden

          Granola recipes vary, so it’s always best to find one that you like and adjust the ingredients from there. As a general rule, you can preheat your oven to 325 degrees Fahrenheit and cook cereal for 30 minutes on a sheet pan lined with parchment paper, mix the cereal, and turn the pan in half.

          Cooking times and temperatures vary depending on the ingredients used. A cereal recipe that has heavier wet ingredients may take longer to cook than one with more dry ingredients. Keep an eye on your cereal and change the oven temperature and cooking time as needed. You know it’s ready when the granola and any nuts or seeds start to brown but not burn and the granola is still slightly damp from the wet ingredients.

          At the end of the process, be sure to add meltable foods like unsweetened dried fruit and dark chocolate pieces once the granola comes out of the oven. The ingredients are softened by the warmth of the muesli and pan and harden into chilled pieces of muesli without the risk of burns. When the granola has cooled completely, store it in an airtight container for up to two weeks.

          5. Have fun!

            The easiest of all steps is to jump in and enjoy! It’s important to remember that while you’ve created your dream granola with filling fiber, healthy fats, and fantastic flavors, it should be enjoyed in moderation.

            Newgent suggests measuring 1/3 cup to fill Greek yogurt, plant-based yogurt, or a smoothie bowl with seasonal fruits. She also notes that you can sprinkle some of your regular whole grain cereal to create a fresh breakfast bowl, enjoy as trail mix with added nuts, dried fruit, and dark chocolate chips, or add to salads, pancakes, or baked fruit for a crispy topper.

            Ready to start? These recipes ensure a delicious muesli base:

            DIY granola recipes that you will love

            How to choose a healthy store-bought granola

            Not everyone has the time to prepare a tray of homemade granola. For those who want to take advantage of the crispy topper but want a more convenient option, Newgent says there’s nothing wrong with grabbing a bag at the store.

            She warns that some store-bought options rely too heavily on sugar for taste, often disguising sugar in the ingredient list in various forms such as brown sugar syrup or tapioca syrup. Check the ingredient list for sneaky sugars and aim for a granola that has less than 10 grams of sugar. “The lower the better, nutritionally,” says Newgent. She is a fan of the following tips:

            Back Roads Original Granola

            Purely Elizabeth Original Ancient Grain Granola

            Purely Elizabeth Original Ancient Grain Granola

            Nature's Path Organic Honey Almond Granola

            Nature’s Path Organic Honey Almond Granola

            Michele's Granola Original Granola

            Michele’s Granola Original Granola

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Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

SPORTS WRITER RESPONSES TO TOM BRADY’S DIET REGIME

Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

A GUACAMOLE RECIPE APPROVED BY TOM BRADY: HOW TO MAKE IT AND WHAT IT IMPRESSES YOU

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

THE AGE-DESPITE LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS

Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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